Sakamakon mara kyau daga yawan kwasar ganima ba kawai yanayi bane, har ma da kyautatawa. Muna ba da jita-jita guda 5 waɗanda zasu taimaka wajan kawar da jiki bayan idin sabuwar shekara, komawa zuwa tsohon aikinsa da ƙarfinsa.
Oatmeal
Yin amfani da oatmeal, zaku iya haɗuwa da cirewa da tsaftace jiki. Amma waɗannan ba duka abubuwan amfani ba ne. Zai dace a lura da lokuta idan, bayan tsawan tsawan amfani da oatmeal, tonon dutse koda. Bugu da kari, oatmeal yana tasiri cholesterol, saboda haka za a iya cin cuku da ƙwai tare da wannan kwanon.
Yana da amfani mutum ya zauna kullun akan garin oatmeal porridge kuma bayan liyafa mai yawa. Ko da jakar kwalliyar madara ce, kar a kula da abubuwan da ke cikin kalori na samfurin. A dalilin tsarkake jiki, wannan na iya kawo cikas.
Don shirya yanayin yau da kullun oatmeal, ɗauki 700 g na oatmeal kuma tafasa shi a ruwa ko madara mara mai. Rarraba rabo don abinci 5-6. A ranar azumi kana buƙatar sha akalla lita 1.5 na ruwan ma'adinai ba tare da iskar gas ba. Yana da kyau a sha koren shayi, 'ya'yan itace da ruwan' ya'yan itace.
An shirya wanka don tsarkake jiki ba tare da kara gishiri, sukari, kayan yaji da ƙari ba. Waɗannan sinadaran suna haɓaka ƙoshin abinci da kuma ci abinci. Ba'a ba da shawarar ƙara mai ba. Zhirov yayin revelry na gastronomic akan hutu ya tara a jiki ya yawaita.
Salatin kayan lambu mai haske
Salatin kayan lambu na ranar azumi na iya zama dayawa. Duk yana dogara ne da rudu da abubuwan da ake so, wanda aka bayar da haɗin kayan lambu. Kabeji, jan beets, kokwamba za su yi kyau. Waɗannan samfuran za a iya kuma za a iya ci daban, ko kuma za a iya kasancewa cikin haɗuwa daban-daban.
Beetroot, ya juya, yana daya daga cikin mafi kyawun "tsoratarwa" ga jiki. Duk wanda zai iya tsayawa duk rana akan wannan samfurin zai sami sakamako mai kyau. Amma yana da mahimmanci a yi la’akari da cewa yana da laxative sakamako Saboda haka, ya isa ya sanya rabin abincin abincin yau da kullun daga beets, da kuma na biyu daga wasu kayan lambu.
Mafi mashahuri salatin sallama shine Spring. Don shirya shi zaka buƙaci:
- farin kabeji - 500 g;
- sabo ne kokwamba - 200 g;
- sabo Dill - 100 g;
- ruwan 'ya'yan itace rabin lemun tsami;
- Mai ladabi mai sunflower - 2 tbsp. l.;
- gishiri dandana.
Dafa:
- Sara da kabeji, yankakken cucumbers da dill, Mix komai.
- Salatin kakar tare da ruwan lemun tsami da man sunflower.
- Ana ƙara gishiri a ƙaramin.
A ranakun azumi ana bada shawarar cinye daga kilo 1 zuwa 1.5 na kayan lambu, a yanka a salads. Dangane da haka, an shirya rabo daga wannan lissafin: kuna buƙatar cin 300 g salatin kayan lambu sau 5 a rana. Ya kamata ku dafa shi nan da nan gama rana duka. An ba shi izinin har tsawon lokaci 1 don dafa salatin don abinci 1-2.
An ba shi damar ɗanɗanar abincin tare da ruwan 'ya'yan lemun tsami, ko 1-2 tablespoons na kirim mai tsami mai ƙanshi. Tsakanin abinci, kuna buƙatar sha har yanzu ruwan kwalba ko ruwan 'ya'yan itace. Salatin kayan lambu ana iya shirya su daga kayan abinci daban-daban.
Abincin nama
Bayan idi mai yawa, abincin furotin zai dace: wata rana zaku iya zama akan kaji mai abincin. Duk wanda baya son bushewar nono na iya kokarin dafa duk kaji. Daga cikin gawa duka, kuna buƙatar zaɓar nama kuma raba shi cikin abinci 5.
Ga waɗanda suke so su ci gaba da hutun, muna ba da dafa dafa nono tare da abarba. Wannan zai buƙaci:
- fillet kaza - 100 g;
- classic baƙaƙen yogurt - 50 g;
- abar gwangwani - 100 g;
- cuku mai wuya - 50 g;
- gishiri, barkono - dandana.
Tsarin dafa abinci:
- An doke nono, an ɗora shi a takardar takardar yin burodi, salted, barkono.
- Ana sanya abarba a jikin naman domin a rufe kaji kamar yadda zai yiwu.
- Yayyafa da cuku mai tsayi a saman kuma aika zuwa murhun preheated zuwa 200 ° C na mintina 20 har sai ɓawon burodi ya bayyana.
Don ranar azumi, zaku iya ɗaukar duk wani abincin abincin: turkey ko zomo, nutria.
Abincin masu lafiya
Abubuwan da aka fi dacewa da kayan zaki sune smoothies iri-iri da yogurts na ɗabi'a. Don dalilai na kiwon lafiya, zaku iya jin daɗin bakunan gyada tare da raisins, zuma da kwayoyi. Amma ba wanda ya iyakance amfani da kayan kiwon lafiya. A wannan yanayin, a maimakon sukari, an ba da shawarar yin amfani da kwanakin ko ayaba, kuma a maimakon alkama na gari - duka hatsi ko almond.
Daga ayaba 2 da g 300 na kwanakin zaku iya yin sandunan muesli na asali. Don yin wannan, kuna buƙatar:
- 2 ayaba;
- 300 g na kwanakin;
- 400 g na hercules flakes;
- 100 g na sunflower tsaba;
- 150 g kwakwa flakes;
- da kuma irin kirfa da sauran kayan kwalliyar kwalliya.
Dafa:
- Niƙa ayaba da kwanan wata, waɗanda aka saƙa a cikin ruwa, a cikin ɗan gyada ko kuma yin amfani da fenti.
- Dryara bushe kayan abinci a cikin taro da 'ya'yan itace da kuma sanya sakamakon kullu a kan takardar yin burodi rufe takarda takarda, 2 cm lokacin farin ciki
- Mintuna 10, aika zuwa murhun, an riga an zazzage shi zuwa 180 ° C. Bayan sanyaya, yanke tasa cikin rabo kuma sanya a cikin firiji na mintina 30 don taurara.
Kefir
Hanya mafi sauki ita ce shirya ranar lafiya a kefir. Don yin wannan, kuna buƙatar ajiye sama da lita 1.5-2 na kayan kiwo mai ƙarancin mai. Kuna buƙatar sha gilashin sau 5-6 a rana. Kar ku manta game da ruwa, adadinta baya raguwa, duk guda ɗaya aƙalla 1.5 lita yana buƙatar sha.
